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How to Cope with Depression and Overwhelming Sadness

When you are dealing with symptoms of depression it can be overwhelming, but you are not alone in your struggle. There are several strategies that can help you cope and feel better. Depression is more than feeling sad, it can make you feel incredibly drained and hopeless. It can feel exhausting to get out of bed and see people, but that is one of the best ways to recover. Depression can have long term health consequences, so it is crucial that you confront these feelings. In this article, we will be focusing on what you can do as an individual to cope. Although, sometimes it is more effective to combine these self-care strategies with therapy.

For more information on depression (causes, prevention, etc), take a look at our previous article.

Tip 1: Stay Connected

Depression can make you feel isolated, so staying connected to your support system is crucial. The tendency will be to withdraw, but instead, try reaching out to those who make you feel safe and happy. Engaging in social interactions, even when you may not feel like it, is very important. You might even increase your mood more by helping others! Try one of these methods:

  • Call or email a friend
  • Have lunch or coffee with someone
  • Volunteer
  • Schedule a weekly dinner with someone
  • Take a class and meet new people

Tip 2: Do What Brings You Joy

When you’re feeling low, sometimes it’s the little things that matter most. You deserve to do activities that make you feel excited and re-energized. This can be as simple as getting enough sleep or continuing a hobby. More techniques include:

  • Read a good book
  • Take a long bath
  • Play with a pet
  • Listen to music
  •  List the things you like about yourself
  • Check a few tasks off your to-do list

Tip 3: Start Moving

Exercise has been proven to combat a variety of mental and physical health problems. Exercising can prevent relapse and be as effective as medication in cases of depression. If you stick with it, you will feel less fatigued and much more energized. Continuous exercise (swimming, dancing, running, etc) have the most positive effects. You could even try exercising with someone else to hold each other accountable and have a partner!

Tip 4: Lay in the Sun

The sun is essential to life on this planet, but also many parts of our health. Sunlight is proven to boost serotonin levels and improve mood. It is recommended to get at least 15 minutes of sun every day. You could try:

  • Taking a walk
  • Having a coffee outside
  • Exercise outside
  • Opening the curtains
  • Sitting near a window
 

Tip 5: Maintain a Healthy Diet

Diet has a direct affect on our mood and behavior. Alcohol, caffeine, and refined sugars are particularly bad for our mental health. As much as possible, reduce their influence on your diet. Some other tips include:

  • Don’t skip meals

This can make you feel more irritable and exhausted.

  • Minimize sugar and refined carbs intake

Sugary snacks and ‘comfort foods’ may make you temporarily feel better, but lead to a huge crash in energy later.

  • Boost your B vitamin intake

If you have a deficiency of vitamin B (folic acid and B-12), this can prompt depressive symptoms. Adding more citrus fruits, beans, chicken, leafy greens, and eggs to your diet can help.

  • Boost your Omega-3 fatty acid intake

Try adding salmon, herring, mackerel, tuna, or supplements into your diet if your Omega-3 intake is low. These are major mood stabilizing factors and incredibly important.

Tip 6: Challenge Negative Thoughts

Being able to recognize when you are having negative thoughts and control their impact over you is very important. When you start to feel weak or that your situation is hopeless, you have to acknowledge that this is the depression talking. These cognitive distortions are not realistic and when you examine them, you will see that. It can be very hard and a conscious effort, but the trick is to replace the negative thoughts with a more balanced way of thinking. When you identify these thoughts, ask yourself:

  • What is the evidence that this thought is true?

  • What would I say to a friend if they had this thought?

  • Is there another way to look at this situation?

  • How would I look at this situation if I didn’t suffer from depression

Negative and unrealistic thoughts can fuel depression and make it worse. This may seem like a trying task, but once you start having control over your thoughts, the easier it becomes to keep from having negative thoughts. The power of mind over matter is especially pertinent when dealing with depression.

Self-care is incredibly important and something we often take for granted. We all struggle from time to time and you are not alone. With these tips, you should be able to handle some of your depression symptoms. If you are actively trying to make positive lifestyle changes and these symptoms persist, it is time to seek professional help. Depression can be treated with a combination of practices, and consulting a doctor means you are one step closer to finding what works best for you! A different combination of self-help, medication, therapy, etc. works for everyone, so do not be discouraged if you have not found your right fit yet. These tips can be implemented alongside professional help and lead to a faster recovery with less risk of depression returning.

If you are feeling suicidal…

Your problems may not feel temporary and can be very overwhelming, but you are not beyond help. If you feel you are at risk of harming yourself, please reach out to someone.

For immediate support, call 1-800-273-TALK in the U.S. or visit ​IASP​ ​or​ ​Suicide.org​ ​to find a helpline in your country.

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